Warmup:
AMRAP in 9 minutes:
5 Barbell push press
5 Barbell Good Mornings
5 Muscle Cleans
5 Muscle Snatch
5 Pushups
5 Hollow Rocks
5 Air Squats
WOD:
Power Clean
3-3-3-3-3
Post Load for Each Round to Comments:
Archive for March, 2010
21
Thursday: 100318
Posted: March 17, 2010 by Todd Katz in WODsTags: CrossFit, Double Unders, Front Squats, Pullups
AMRAP in 15 minutes of:
21 Double Unders
15 Front Squats 95/65
9 Pullups
Post Rounds Completed to Comments:
“O’Pukie”
3 Rounds for Time:
17 Power Cleans 95/65
17 Wall Balls
17 Sumo Deadlift Highpulls 95/65
17 Pushups
17 Jumping Slam Balls
17 Box Jumps
17 Kettlebell Swings (2 / 1.5 pood)
Post Time to Comments:
5 Rounds for Time:
500 meter row
30 double unders
30 situps
Post Time to Comments:
100315
“Fran”
21-15-9
Thruster 95/65
Pullups
Post Time to Comments:
Coach’s Note: Welcome to the first WOD at our new facility in Chantilly, VA!!! We are located at 14088-G Sullyfield Circle, Chantilly VA 20151 We are a 4000 sq. ft facility fully equipped CrossFit box that is in the Central part of Fairfax… If you live in near Chantilly or Centerville come on out and give CrossFit a try.
I discovered CrossFit in February of 2008… That first workout was Fran… been hooked ever since… I’ve saved Fran for the opening! I hope you enjoy it.
3 Rounds for Reps:
1 minute DB Hang Power Clean (one arm)
1 minute Pushups
1 minute Row for Calories
1 minute Knees to Elbow
1 minute Box Jump (20 inch)
Post Total Reps + Calories to Comments:
CrossFit in Chantilly Virginia Opens Monday March 15th 2010
Posted: March 12, 2010 by Todd Katz in Facility, General
We are just about ready to roll in our new space in the Chantilly and Centerville areas of Fairfax Virginia. Our Address is 14088-G Sullyfield Circle Chantilly, Virginia 20151. The parking lots and garage have been great for us over the last few months, but it’s time to move on to bigger and better places.
The hours this upcoming week are the same as listed on the schedule with one notable exception. There will be a 12:00 pm class this Monday. Beginning the following week, we will begin to add more options for both day and night classes. The signs are not up yet, so look for the Fratelli Granite sign, or the Chantilly Gymnastics Academy sign. I am in the warehouse bay adjacent to Fratelli Granite. (Note: Big thanks to Frank and Steve from Fratelli Granite for building the front counter). Both of them are joining the gym and are eager to get their asses kicked into shape!
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments:
Compare to 100205
Ten rounds for time of:
135 pound Deadlift, 15 reps (Scale as necessary)
15 push-ups
Post time to comments:
5 Rounds for Time:
6 Man Makers
12 Pullups
Post Time to Comments:
